fat loss

How To Lose Fat, Not Muscles – Challenge Yourself

Don't Confuse Losing Fat With Losing Muscle -

Did you look in the mirror and didn’t like what you saw? Or you saw an influencer on Instagram with a body like a spartan warrior? Or maybe you only want to lose fat because you want to? Whatever it is, you are in the right place!! We will be helping you to lose fat without losing your muscles. After all, you want to shed the obese look and not be thin, am I right?

Many articles are advocating on how to lose fat fast or fat burning foods for their profit. There are no pills to burn fat, and NO, you cannot lose fat in one day (unless you get liposuction, but don’t get that). Please don’t fall for all these traps and shortcuts; they are not safe.

If you follow these steps to the point, You can have my word that you will see the change you had never thought you would. Make sure you read until the end.

Lose Fat or Lose Weight

There is a significant amount of confusion when people talk about losing fat. The majority of people confuse losing fat with losing weight. Our “Weight” includes everything from fat, bones, muscles, water, and other stuff inside our body. 

When we talk about “Fats,” it just means the stored layer of, well, body fat. Since these are two different things, you can easily create a plan and lose your body fat instead of your muscles. You don’t want to mess up those gains.

Losing Weight Easily

If you are trying to lose weight, the path is easy. All you have to do is sweat a lot, eat stale food to get food poisoning, or make yourself throw up. But please, DO NOT DO THAT! It is not healthy. I would never recommend it. Focus on losing that stubborn fat, instead.

body transformtion
Image by Vidmir Raic from Pixabay

Lose Fat - Not Easy but Not Too Hard Either.

I want to make it very clear that losing fat is not an easy task. I have done it, and I can vouch for the difficulty. It needs determination and discipline, and you will have to say goodbye to your favorite snacks for, at least, a couple of months.

Even though, its not easy, It is also not something that cannot be achieved. Workout regularly and cut some clories to see the change. It might take time, but the end result will be worth it.

If you are still with me, let's talk about how to lose fat and not your muscles!!!

I will divide the article into 2 parts => Diet and Workout. It can help you better plan your journey.

Hey! We Must Tell You This

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DIET - Watch What You Eat!

1. Diet

 You can work out as much as you want, but you probably will not see any positive change unless you ignore what you eat. It may just leave you disappointed.

How our body looks is greatly influenced by our diet, and unless you don’t eat the right things, your body will have no reason to lose fat.

2. Watch What You Eat

Before I even start talking about calories, I want to talk about the things that you eat. Eating 150 grams of grilled, oil-free chicken is not the same as eating 150gm of deep-fried chicken.

You have to make sure that you make smart decisions when choosing your diet. The healthier food you eat, the better it is for you and your goal of losing fat.

fat loss diet
Image by silviarita from Pixabay

3. Caloric deficit

In other words, making sure you consume fewer calories than what your body requires to maintain normal metabolism.

To make it clear, assume that your daily maintenance is 2500 calories. To go into a calorie deficit, you should try and consume around 1900-2000 calories in a day.

Remember that these numbers will keep changing, so to make it easier for you, try to eat 500 calories less than the maintenance.

Make sure you don’t overdo the deficit. A gap is 500 is more than enough.

READ ABOUT: How many calories you should be taking by using the calorie counter calculator.

4. Make a diet plan

Your body is a complex machine; it adapts to things fast. An example of this is our digestive system. It has a clock and usually works the best during a specific time frame when it gets the “broken and wet chunks ” of food. 

Messing around this clock may put your digestive system on overload, which may cause bloating and improper digestion of food. 

Food not getting digested is something you do not want when trying to shed a few kilos.

We are working on a diet plan. Would you like a free copy of it? Click here to Sign up, and we will send it to your email as soon as we publish it.

5. Throw away processed food

Processed food is your biggest enemy when you are trying to lose fat. This type of food is terrible for your body and your fitness goals. Instead of helping you lose, it will add fat back to your body. Not only while trying lose fat, you should generally try to avoid consuming processed food. It can cause many problems in the long run.


You will have to throw out all the snacks you have, no wait, throw almost all the processed food items in the garbage. Instead, buy fruits and vegetables from the market and fall in love with them.

6. Make Protein your best friend

Your body is a complex machine; it adapts to things fast. An example of this is our digestive system. It has a clock and usually works the best during a specific time frame when it gets the “broken and wet chunks ” of food. 

Messing around this clock may put your digestive system on overload, which may cause bloating and improper digestion of food. 

Food not getting digested is something you do not want when trying to shed a few kilos.

We are working on a diet plan. Would you like a free copy of it? Click here to Sign up, and we will send it to your email as soon as we publish it.

fat loss coffee
Image by jun yang from Pixabay

7. Go for fiber and coffee.

Eating salad will keep the urge to eat down and save you from eating those few extra calories. So, add a bowl of salad half an hour before lunch to get your hunger down. Make sure that the salad you eating is made purely of organic items and not processed things like salad dressing is added. Squeeze a lemon on top of the salad and add some spices to make it taste amazing.


Another thing you should add to your diet is coffee. The great way to pump  your body up. Coffee increases your metabolism and gives the body a boost, which you can use to motivate yourself to workout. Make sure you don’t drink it after 4pm, it may affect the sleeping cycle.

Workout - Shed Fat Away

1. Working out for Fat Loss

When we talk about working out, we usually imagine a gym with all those weights and cardio machines. As much as working out in the gym influences muscle growth, it’s not the only way to build muscles.

Home workouts will work too, and with the COVID scare around, I would recommend that. You can easily set up a home gym with less cost than a yearly gym membership and transform yourself from the comfort of your own home.

Read About: 5 Gym Equipment You Need to Own for Home Workout – Budget Friendly

2. Strength training

Whether you are in a gym or at home, focus on building strength. This is one of the main reasons our muscles grow. Muscles need progressive tension, and the more load you put on them, the better they will grow.

There are tons of exercises you can do, depending on if you are working from home or gym. From bodyweight exercises to buying a few gym equipment, you can boost muscle growth while shedding fat.

Read About: 5 beginner-friendly exercises to help you start the transformation journey. (Click to receive alert)

strength training
Image by Jason GYMer from Pixabay

3. Cardio Workout

People think cardio is the way to fat loss, but it is the way to weight loss in reality. A couple of low to medium intensity cardio workouts a week should be more than enough to shed fat and not make your body gobble up the muscle tissue. 

Also, doing cardio means more fatigue and more time required for the body to recover. So, I would suggest small sessions instead of running 10 km every day.

Read About: Light Cardio Workout at home. (Coming Soon, click here to receive notification)

4. Pay attention to your body

Your body will give you signs and signals if there is something wrong with it. Remember that you are in a calorie deficit, which means your body will have less energy to burn. Keeping that in mind, make sure you don’t overexert and try to become a beast. Progress slowly and be patient.

Make sure you drink water and keep yourself hydrated at all times. Water helps in removing the toxins from  the body. Bonus : Detoxing body will make you feel good and your skin will look younger. More on that later.

Sleep is something you cannot compromise on. Your body needs to repair itself. When you are working out, your muscles face tears, and they require more time to fix themselves up. Therefore, a good night sleep is a must while on your fat loss journey.

Conclusion

As much as it might seem hard to get up and start working out, nothing beats the feeling of looking at our pumped body after a workout. Buying the gym equipment for home workout can have a positive psychological effect on your brain and may motivate you to exercise.

Also, given how it is not safe at the moment to go out to the gym, having the equipment in the comfort of your home would be a smart decision if you don’t want the COVID belly. 

It would be much better for your wallet to buy the equipment, instead of spending twice the amount on gym memberships.

Let us know in the comments, what you feel like doing to improve yourself. We will help you achieve that.

Do you lack the motivation to workout? Ask yourself these 5 questions for self motivate.

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